T Nation

Vinny's Strongman Log II


#885

Hope the back gets better quickly!


#886

Thanks! It will, just gotta give it the short rest it needs, and make sure to avoid training lower body too heavy too often.

6/12/18 - bw 225

Hang Clean (just for a quick active warm up, mostly just bored though)
135x5
135x5
135x5
135x5

Farmers Figure Eights
120x350ft
120x500ft lit me up, very tough. Had the handles rolled way up in my palm, so my hands were screaming at me the entire time.
120x310ft, shit
120x400ft

Bleh.

Lying Leg Raise
x15
x15
x15
x15

Ab Pulldown
x15
x15
x15
x15
x15


#887

6/14/18 - bw 227, back to sumo deads. They yielded results and I stayed relatively healthy while doing so. Definitely gonna take it slow though. Planning to pull 700+sumo and hopefully upper 600’s conventional by the “end” of this.

Sumo RDL
135x15
135x15
135x15
225x10
225x12
225x15
275x15 (straps)

DB Row
100x…reinjured my back on the 25th rep or so, basically felt a pop/slip and some pain. No pain when I bend over aside from a dull ache.

This is pretty shitty. I’ve never had a back injury that persisted/began with the same exact immediate trauma each time it occurred; a small pop and immediate loss of lower back tightness. SI issue or a disc problem. Guess I underestimated the length of this rehab.

Annnnnnd irresponsibly resume workout.

DB Row
100x10 very very strict and with no excessive dipping of DB (which seemed to put massive torsion on my spine)
100x10
100x10
100x15

GM’s
45x30
55x30-50
65x30-50 half were done on right leg only, since it’s my underworked hamstring on deadlifts/hinge
65x30-50 same as above
65x30-50 ^^

Need to nurse my back. Clearly at the threshold of what my back can handle, and it’s pretty obvious that with all the conventional deadlifting, heavy beltless front squatting and stone work, that I should’ve seen this coming. SO easy to be greedy and just train heavy as fuck running off endless PR’s, only to hit an impasse.


#888

6/18/18 - Bw 226 skipped a press workout by accident, took some time off lifting and kinda just did squats with a buddy at a commercial gym, went well.

Front Squat
135x3,3
225x3,3
275x3
belt on
365x3
405x2
405x5
405x5
405x5 technical PR. Back feels okay…

Circuit: Leg Press (single leg)/Pull Up/Zercher GM’s
25x15/x10/135x15
45x12/x10/135x15
45x12/x10/135x15 god awful, wanted to puke

Ab Pulldown/Waiter Carry SS
x15/100 DB x 80ish ft
x15/100 DB x 80ish ft
x15/100 DB x 100ish ft

PR for closest I came to puking without actually puking.

Donezo.


#889

Good to see that the back is getting better!


#890

Thanks, just have to be persistent, that’s all.

6/19/18 - BW 226

Strict Overhead
45x8,5
135x3,3
185x3
225x3
255x1
275x3 decent work for me
225x10 also decent, but not a PR

DB Row
100x30
100x30
100x30 my body was so sore going into this from yesterday that I have no clue how I managed to finish these sets. Fucking sucked.


#891

6/22/18 - bw 225

Push Jerks (axle)
145x5,5,5
225x3,3,3
265x3
285x8
285x8
285x8…PR but I split jerked the last rep…barely. Still counting it :slight_smile:

Rack Lockouts (bar at crown)
135x15
135x15
135x15
135x15 really really painful, shoulders burning more cause i’m constantly pushing up

Laterals/Band Pull Apart SS
x15/x15
x15/x15
x15/x15

Been putting up some huge numbers on all my lifts (besides deadlift, but who cares, I shouldered the 320 stone then one motioned it.)

Everything is very strong at the moment but my body is certainly fighting back in response. I need to let off the throttle just a hair here.


#892

Nice work indeed. Very jelly of your overhead numbers.


#893

Looks like we popped our backs around the same time, Vinny


#894

Hey Vinny,
I thought I’d start to adress some weak spots of mine (posterior chain) and incorporate good mornings after my (sumo) deadlifts.
Since you seem to use those regularely I thought I’d stop here to ask for some tips/ things to look out for. One question for example would be: belt or no belt?


#895

6/26/18 - Bw 225

Front Squat
135x5,5,5
185x3,3,3
225x8
225x8
225x8

Lying Leg Raise
x15
x15
x15
x15

Ab Pulldown
x15
x15
x10
x10
x10

6/28/18 - Bw 224

Strict Overhead Press
135x5,5,3
185x3
225x3
275x1 SO easy
315x0…FUCK! I unracked it and it felt so fucking light I didn’t think I could possibly fail. I got it to about my crown but not even close enough to attempt to lock it out. Bummed.
275x2
275x2
275x2
225x8
225x8 the last few reps were almost incline bench but that’s okay :wink:

Elbow was feeling a bit rough so I skipped rack lockouts.

Laterals
x15
x15
x15
x15

Band Pull Apart
x15
x15
x15
x15
x15

@Koestrizer Training my posterior chain has always been a challenge since my back and hips are pretty jacked up and often times pushing any assistance therein tends to just make things worse. Fortunately in the last year or so, I’ve been able to work around them and stack on some strength to my hamstrings and low back by actually using a belt and ramping up slowly.

For the first “block”, or 3-4 months of doing GM’s, I would use a belt on a moderate tightness and work high reps with a weight I could keep on my back virtually forever, so about 60-70kg for the first bit. The belt actually seemed to help me engage my hamstrings more. Not too tight as to make the movement easy but just tight enough to keep my low back in a good position. I’d then ramp up weight in time. I think pushing GM’s reasonably heavy is a great tool, but you’ve gotta be pretty sagacious. If I train my deadlift heavy with low reps, I’d do the same for my GM’s (never going under 8 reps per set), but if I did intense/volume oriented deadlifts, I’d go very light on GM’s, since the exhaused muscles would make it too hard to sustain a tight core.

So, essentially…definitely use a belt on heavy GM’s, but if they’re light and they feel fine beltless, then just discard it. I’m just really broken and I’m doing anything I can to stay healthy lol.


#896

Thanks man! That was a lot of great information, as always.


#897

Vinny, I feel like you should be aware that, a few nights ago, I dreamt that you wrote a book about strongman training. It was a HUGE work, like 240+ pages, and it was so intense that, while reading it, my nose started bleeding and got all over the pages. At first, I was upset, but I realized it made the book look more hardcore.

I don’t know what you are to do with this information, but I have now passed it on.


#898

That’s way better than the dream a colleague had about me. She came to work saying she dreamt I had a hear attack and said I had to go to the dr to get tests as she was sure it was going to happen !!!


#899

I’d buy it.


#900

LOL. I also had a dream where you were reciting a pre-written spoken word poem at a Ted Talks assembly about mettle and the virtue of nihilism whilst carrying a 400lb rock in a husafell-hold, pacing back and forth with a microphone on your face.

You persisted for 30 minutes before finishing your speech, then, deliberately placing the stone down and walking off without a bead of sweat to be found.

In all seriousness, ya’ll are some kind folks. Maybe I’ll start conjuring up The Compendium of Self Destruction, and the Dead End Pursuit of Strongman


#901

6/29/18 - BW 225

Sumo Deadlifts (stiff commercial gym bar, no chalk, nooooot fun)
135x5,5,5
225x3,3,3
315x3,3 feels like 405
405x3 feels like 4…05…???
500x5
500x5
500x5
500x5
500x8 just awful, absolutely awful

GM’s
95x15
135x10
185x10
225x10
275x8
225x8
135x15

Pull Ups (neutral then overhand)
x10/x10
x10/x10
x10/x8


#902

7/2/18 - bw 225

Push Jerks (axle)
135x5,5,5
225x3,3
265x3
315x1
345x1 easy as fuck
365x0, okay
365x1 yep
375x1 YEP, small PR
355x1 horrendous, missed first rep, did not re-rack but had to redip a bit more to get it.
355x0, x0 without re-racking. Idk, it just felt light but I couldn’t get under it.
305x5
305x5 failure
285x7 failure
265x8 failureish, had strength for one more maybe but i could no longer breathe

Rack Lockouts SS w/ Laterals+Band Pull Apart
135x10/x15/x15
185x10/x15/x15
225x8/x15/x15
225x6/x15/x15


#903

7/4/18 - bw 226

Front Squat
135x5,5,5
225x3,3
275x3
belt on
365x3
365x1
435x1 almost buried me on the descent. grinded it out
455x1 stupid, i hate it
455x1 hate it more
455x1 belt too tight, not a good rep
455x1 not even conscious for it, zero recollection
455x1 lost tightness big time on the way down and basically went ATG from fatigue and had to fight it hard to keep it.

Very unhappy with the above sets. Granted, I’m drenched with sweat on warm ups, and I was fasted, I still expected 6 singles, but could only get 5. I suppose now, 500 is actually seeming possible. The burden is that 455 felt so heavy, I can’t fathom what 500 is gonna feel like when I finally take that for a go. Gotta suck it up.

Ab Pulldown Circuit w/ Waiter Walk
x15/x alot
x15/x alot
x15/x alot
x15/x a lot
x15/x a lot


#904

Those are some big jumps. Why did you skip 315 and 405?